WARM UP: Any order, NFT
10-15 Wall balls
10-15 GHD sit ups
10-15 clapping push ups
10-15 Ring dips
MOBILITY: Classic posterior chain floss, T-spine smash, Deltoid smash
STRENGTH: 15 min
Work up to a 1RM Hover snatch
(Snatch grip deadlift, lower bar to 1” off the floor, then perform a hang snatch)
GYMNASTICS: 10 min
1. Collect 3 minutes total in a L-Sit on parallets
2. Perform 30 T2B with minimal kip
WOD: 21-15-9
Deadlifts (155/115)
Sit ups
Push Ups
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